111320

Warm-up:
10 Leg Swing
10 Spiderman lunge
30 Jumping jax
20 Mountain Climber
10 Box step up
5 Scap pullup
5 Kip Swing
5 Pullup
6 Front rack lunge
6 Box jump

WOD:
A) 8 min build to a heavy set of
4 Front Rack Reverse Lunge

B) For time:
40-30-20 Front rack lunge @50% of whatever you worked up to (21 each leg)
20-15-10 Pull-up
20-15-10 Box jump over (30/24″)
*15 minute cap.

Home WOD/Zoom:
Every 4 minutes for 20 minutes (5 sets)
20 Front rack reverse lunge (50/35#) This should be heavy enough that you have to break them up into 2-3 sets.
14 Renegade Row w/ a 2 second pause at top of each row.
20 Box jump over (24/20″)
*Scale as needed in order to finish each round with at least :30 to spare.

Mobility:
1:30 Couch stretch